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100 Day Cut (Heavy/High Reps/GVT)
I finished this cycle and have been happy with the progress. I'm still not where I want to be for summer however, so I will be starting again with some changes to the exercises. This will end around the time our family is planning a resort vacation, so that will be my extra motivation.
I will follow the same three cycles repeating. First cycle is heavy weights at lower reps to failure. Second cycle is higher reps and includes drop sets and super sets. The final cycle is German Volume Training (10 sets of 10 reps on compound exercuses).
For the first cycle I will use the following:
Push
Incline DB Bench - 5x5, rest 90
Standing Cable Flyes (Low) - 4x8, rest 60
Seated DB Military Press - 3x8, rest 60
Standing DB Side Laterals - 3x10, rest 60
Weighted Dips - 3x10, rest 60
Seated DB Overhead Extensions - 3x10, rest 60
Pull
Pull-ups - 3x10, rest 60
Stiff-leg Deadlift - 5x5, rest 90
Machine Pulldown Rows - 4x8, rest 60
DB Shrug - 3x10, rest 60
EZ Bar Curls - 4x10, rest 60
Machine Curls - 3x10, rest 60
Legs
Hip Adduction - 3x10, rest 30
Hip Abduction - 3x10, rest 30
Barbell Squats - 5x5, rest 90
Leg Press - 4x8, rest 60
Leg Extensions - 3x10, rest 60
Seated Leg Curl - 3x10, rest 60
Standing Calf Raises - 3x10, rest 45
Seated Calf Raises - 3x10, rest 45
Arms
Standing Military Press - 5x5, rest 60
Reverse Pec Flyes - 3x10, rest 60
Skullcrushers - 4x8, rest 60
Bench Dips - 3x10, rest 60
Standing Alternate DB Curls - 4x8, rest 60
Standing Cable Curls - 3x10, rest 60
Last edited by Vawn; 02-26-2018 at 08:51 AM .
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Day 1 - Push Heavy
Weight - 177
Incline DB Bench - 5x5, rest 90 - 40x10 (w), 60x8, 65x7, 70x6, 75x6, 80x5
With the exercises I changed, I started the weight lower and ensured I had good form as I find the weight that allows failure in the right rep range.
Standing Cable Flyes (Low) - 4x8, rest 60 - 17x12, 20x10, 23x10, 27x8
Seated DB Military Press - 3x8, rest 60 - 45x10, 50x8, 50x8, 50x8
Standing DB Side Laterals - 3x10, rest 60 - 20x12, 22.5x10, 25x10
Weighted Dips - 3x10, rest 60 - 0x12, 5x10, 7.5x10
Seated DB Overhead Extensions - 4x10, rest 60 - 30x12, 35x10, 40x10, 45x10
Treadmill 3i [3.5/4.0/7.0~7.5] - 20 minutes
Evening, Walking - 20 minutes
Calories - 1800 (41/33/26)
Last edited by Vawn; 02-26-2018 at 09:55 AM .
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Day 2, Pull Heavy
Pull-ups - 3x10, rest 60 - 10, 8, 8
Stiff-leg Deadlift - 5x5, rest 90 - 135x10 (w), 225x6, 275x5, 295x5, 305x5, 315x5
Machine Pulldown Rows - 4x8, rest 60 - 90x8, 100x8, 110x8, 120x8
DB Shrug - 3x10, rest 60 - 50x10, 55x10, 60x10
EZ Bar Curls - 4x8, rest 60 - 45x12 (w), 65x8, 75x8, 85x6, 85x6
Standing Cable Side Curls - 3x10, rest 60 - 15x12 (w), 20x10, 22.5x10, 25x8
Treadmill 3i [3.5/4.0/7.6~8.0] - 20 minutes
Evening, Walking - 20 minutes
Last edited by Vawn; 02-27-2018 at 06:20 AM .
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Day 3 - Legs Heavy
Hip Adduction - 3x10, rest 30 - 80x10, 90x10, 100x10
Hip Abduction - 3x10, rest 30 - 70x10, 75x10, 80x10
Barbell Squats - 5x5, rest 90-120 - 45x12 (w), 135x8 (w), 185x5, 185x5, 185x5, 185x5, 185x5
Leg Press - 3x8, rest 60 - 270x10 (w), 360x8, 410x8, 410x8
Leg Extensions - 3x10, rest 60
Roc-it Leg Extensions (substitute) - 7x10, 8x10, 9x10
Lying Leg Curl - 3x10, rest 60 - 80x10, 90x10, 100x10
Standing Calf Raises - 5x10, rest 45 - 70x12, 80x12, 90x12, 100x10, 105x10
Elliptical 10i(8-120/11-125/11~13-140) - 20 minutes
Evening, Stairs - 10 minutes
Calories - 2016 (49/28/23)
Last edited by Vawn; 02-28-2018 at 07:59 AM .
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Day 4 - Arms Heavy
Seated Machine Shoulder Press - 5x5, rest 60 - 90x12 (w), 140x8, 160x8, 180x8, 200x6, 200x6
Standing Barbell Front Raises - 3x10, rest 60 - 25x12, 30x10, 30x10
Skullcrushers - 4x8, rest 60 - 45x12, 55x12, 65x10, 75x8
Cable Pushdowns - 3x10, rest 60 - 57.5x12, 60x10, 62.5x10
Standing Barbell Curls - 4x8, rest 60 - 45x12, 55x10, 65x8, 70x8
Seated DB Curls - 3x10, rest 60 - 17.5x10, 17.5x10, 17.5x10
Treadmill 3i [3.5/4.0-5.0(:05~:20)/8.0] - 20 minutes
Evening, Walking - 15 minutes
Calories - 2016 (49/28/23)
Last edited by Vawn; 03-01-2018 at 08:50 AM .
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Day 5, Abs/Calves/Cardio
Weight - 174 (-3)
Down three pounds in five days, which sounds like a lot, but it's water weight. My last weigh in during the cut I ended was 172. I took about 2 weeks off where I had a few too many cheat meals and went up to 177.
Treadmill 3i [3.5/4.0-5.0(:20~:30)/8.0] - 15 minutes
Decline Sit-up - 4x15, rest 45 - 0x15, 0x15, 0x15, 0x10
Twists - 4x35, rest 30 - 35, 35, 35, 35
Rotary Calf Press - 5x15, rest 45 - 100x15, 110x15, 115x15, 120x15, 125x15
Elliptical 10i(8-120/11-125/13~14-140) - 15 minutes
Evening, Walking - 20 minutes
Last edited by Vawn; 03-02-2018 at 08:52 AM .
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Day 6 - Push Higher Reps
Machine Chest Press - 4x20, rest 60 - 70x20 (w), 90x20, 110x20, 120x20, 125x20
Roc-it Pec Flyes - 3x30, rest 60 - 5x20, 4x30, 4x30
Standing Side Laterals to Front Raises - 4x15, rest 60 - 5x15, 7.5x15, 10x15, 10x15
Superset - 3x20, rest 45
One-Arm Cable Overhead Rope Extensions - 10x20, 15x20, 20x20
One-Arm Cable Side Laterals - 5x20, 7.5x20, 7.5x20
Cable Pushdowns - 3x10 TDS, rest 60 - [55x10, 40x10, 25x10], [57.5x10, 42.5x10, 27.5x10], [60x10, 45x10, 30x10]
Elliptical 10i(8-120/11-125/14-140) - 20 minutes
I didn't track calories. I had pizza for a cheat meal.
Last edited by Vawn; 03-03-2018 at 06:12 AM .
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Day 7, Pull Higher Reps
Widegrip Pulldowns - 3x15, rest 60 - 60x15 (w), 75x15, 85x15, 90x15
Cable Rows, 3x25, rest 60 - 27.5x25, 30x25, 32.5x25
Reverse Pulldowns - 3x15, rest 60 - 60x15, 75x15, 85x15
Superset - 3x20, rest 60
DB Curl (10 Alt + 10 sim) - 20x20, 22.5x20, 22.5x20
DB Shrugs - 45x20, 50x20, 55x20
Seated Machine Curls - 3x10 DS, rest 60 - [70x10, 55x10, 45x10], [75x10, 60x10, 50x10], [75x10, 60x10, 50x10]
Treadmill 3i [3.5/4.0-5.0~5.5(:30)/8.0] - 20 minutes
Calories - 2186 (46/32/22)
Last edited by Vawn; 03-04-2018 at 06:40 AM .
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Day 8 - Abs/Cardio
Elliptical 10i(8-120/11-125/14~15 (:00-:20)-140) - 15 minutes
Hanging Leg Raises - 4x15, rest 45 - 15, 15, 12, 12
Twists - 4x35-40, rest 30 - 3x40, 3x35, 3x35, 3x35
Elliptical 10i(8-120/11-125/14~15 (:20-:35)-140) - 15 minutes
Evening, Walking - 20 minutes
Calories - 2018 (41/33/26)
Last edited by Vawn; 03-05-2018 at 08:29 AM .
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Day 9 - Arms Higher Reps
Seated Machine Laterals - 4x15, rest 60 - 55x15 (w), 65x15, 75x15, 80x15, 85x15
Reverse Flyes (Pec Flye Machine) - 3x30, rest 60 - 40x30, 45x30, 50x20+5+5
Superset - 3x20, rest 60
DB Kickbacks - 7.5x20, 10x20, 10x20
DB Hammer Curls - 15x20, 17.5x20, 17.5x20
Superset - 3x20, rest 60
Concentration DB Curls - 15x20, 17.5x20, 20x20
Seated DB Extensions - 30x20, 35x20, 40x20
Elliptical 10i(8-120/11-125/14~15 (:35-:60)-140) - 20 minutes
Evening, Walking - 20 minutes
Calories - 1934 (45/36/19)
Last edited by Vawn; 03-06-2018 at 08:41 AM .
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Day 10 - Legs Higher Reps
Weight - 173 (-1)
Down a pound. I'm still up one from where I was at the end of the previous cut before my break.
We booked out resort trip for early June, so the deadline is set, so motivation is set.
Hypertensions - 4x15, rest 60 - 0x15, 10x15, 25x15, 25x15
Seated Leg Curls - 3x30, rest 60 - 45x30, 55x30, 60x30
Roc-it Leg Extensions - 3×30, rest 60 - 3x30, 4x30, 5x30
Superset - 3x20, rest 60
Seated Machine Leg Press - 90x20, 110x20, 130x20
Calf Press on Leg Press - 90x20, 110x20, 130x20
Seated Calf Raises - 4x15, rest 45 - 90x15, 90x15, 90x15, 90x15
Elliptical 10i(8-120/11-125/15-140) - 20 minutes
Evening, Stairs - 15 minutes
Calories - 2036 (48/32/20)
Last edited by Vawn; 03-07-2018 at 07:32 AM .
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Day 11 - Push GVT
Flat DB Bench - 10x10, rest 60 - 40x10, 50x10, 55x10, 60x10, 65x10, 65x10, 65x10, 65x10, 65x10
Standing Barbell Military Press - 10x10, rest 60 - 45x10, 55x10, 55x10, 60x10, 60x10, 65x10, 65x10, 70x10, 70x10, 70x10
Skullcrushers - 10x10, rest 60 - 45x10, 45x10, 50x10, 50x10, 55x10, 55x10, 55x10, 55x10, 55x10
Stairs - 20 minutes
Evening, Walking - 20 minutes
Calories - 2206 (47/31/21)
Last edited by Vawn; 03-08-2018 at 07:12 AM .
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Day 12 - Pull GVT
Pull-ups - 10x10, rest 60 - 10, 8, 8, 7, 6, 6, 5, 5, 4, 4
Seated Machine Rows - 5x10, rest 60 - 90x10, 100x10, 110x10, 110x10, 110x10
Barbell Shrugs - 5x10, rest 60 - 95x10, 115x10, 125x10, 135x10, 135x10
Preacher EZ Bar Curls - 10x10, rest 60 - 25 (bar)x12, 25x12, 35x10, 40x10, 45x10, 50x10, 50x10, 55x10, 55x10, 60x10
Treadmill 3i [3.5/4.0-5.0~5.8(:30)/8.0] - 20 minutes
Evening, Walking - 20 minutes
Calories - 2007 (45/31/24)
Last edited by Vawn; 03-09-2018 at 06:19 AM .
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Day 13 - Legs GVT
Squat Machine - 10x10, rest 60-90 - 0x10, 90x10, 140x10, 160x10, 180x10, 200x10, 220x10, 230x10, 240x10, 240x10
Lying Leg Curls - 10x10, rest 60 - 65x10, 70x10, 75x10, 80x10, 85x10, 90x10, 95x10, 100x10, 105x10, 105x10
Standing Calf Raises - 10x10, rest 45 - 50x10, 55x10, 60x10, 65x10, 70x10, 75x10, 80x10, 85x10, 90x10, 95x10
Elliptical 10i(8-120/11~12(:05-:30)-125/15-140) - 20 minutes
Evening, Walking - 20 minutes
Calories - 2625 (45/30/25)
Cheat meal. Cheeseburger.
Last edited by Vawn; 03-10-2018 at 07:06 AM .
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Day 14 - Abs/Cardio
Treadmill 3i [3.5/4.0-6.0(:30)/8.0] - 15 minutes
Decline Sit-up - 4x15, rest 46 - 15, 15, 15, 12 (+2)
Plate Side Crunch - 4x15, rest 30 - 10x15, 25x12, 25x12, 25x12
Elliptical 10i(8-120/11~12(:30-:45)-125/15-140) - 15 minutes
Evening, Walking - 20 minutes
Calories - 1960 (41/29/30)
Last edited by Vawn; 03-11-2018 at 08:08 AM .
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Day 15 - Abs/Cardio
Weight - 170 (-3)
Surprised to see such a large drop. I'm down 7 pounds in 15 days, which is a little surprising with how slowly I had been taking fat off. Maybe it's sodium or water weight. I'll keep doing what I'm doing and see where I'm at in another five days.
Treadmill 3i [3.5/4.0-6.0(:30)/8.0~8.1(:05~:20)] - 15 minutes
Hanging Leg Raises - 4x15, rest 45 - 15, 15, 15, 12
Twists - 4x35-40, rest 30 - 3x40, 3x40, 3x35, 3x35
Elliptical 10i(8-120/11~12(:45-:60)-125/15-140) - 15 minutes
Evening, Walking - 20 minutes
Calories - 2001 (50/28/22)
Last edited by Vawn; 03-12-2018 at 08:46 AM .
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Day 16 - Push Heavy
Incline DB Bench - 5x5, rest 90 - 45x10 (w), 70x6, 80x5, 80x5, 80x5, 80x5
Standing Cable Flyes (Low) - 4x8, rest 60 - 23x10, 27x8, 30x8 (PR), 30x8
Seated DB Military Press - 4x8, rest 60 - 45x10, 50x8, 55x7, 55x6
Standing DB Side Laterals - 3x10, rest 60 - 20x12, 25x10, 30x10 (PR)
Weighted Dips - 3x10, rest 60 - 0x12, 10x10, 10x10
Seated DB Overhead Extensions - 4x10, rest 60 - 40x12, 50x10, 55x10, 60x10
Treadmill 3i [3.5/4.0-6.0(:30)/8.0~8.1(:20~:45)] - 20 minutes
Evening, Walking - 20 minutes
Calories - 2204 (46/32/22)
Last edited by Vawn; 03-13-2018 at 06:37 AM .
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Day 17, Pull Heavy
EDITING...
Pull-ups - 3x10, rest 60 - 10, 10 (+2), 8
Rack Pulls - 5x5, rest 90 - 135x10 (w), 225x6, 315x5, 315x5, 315x5, 315x5
Machine Pulldown Rows - 4x8, rest 60 - 90x10, 120x8, 130x8, 140x8
DB Shrug - 3x10, rest 60 - 60x10, 65x10, X
I pinched a nerve or something in my neck doing shrugs. I felt it best to stop there and do biceps tomorrow, with extra and work.
Walking - 20 minutes
Evening, Walking - 20 minutes
Last edited by Vawn; 03-14-2018 at 08:56 AM .
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Day 18 - Biceps Heavy
Whatever I did to my neck/back yesterday really messed me up all day. I slept horribly too.
I'm still hurting this morning, but I'm going to see what I can do to finish arms. I'll pass on abs as the twisting and such sounds like asking for trouble.
EZ Bar Curls - 4x8, rest 60 - 45x12 (w), 65x10, 85x8 (PR), 85x8 (+2), 85x6
1-Arm Standing Cable Side Curls - 3x10, rest 45 - 13x12 (w), 17x10, 20x10, 23x10, 27x10
Elliptical 10i(8-120/12-125/15-140) - 30 minutes
I actually starting feeling better during the bicep work. I still opted not to do abs, but did a little extra cardio.
Evening, Walking - 20 minutes
Calories - 2152 (44/33/23)
Last edited by Vawn; 03-15-2018 at 08:11 AM .
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Day 19 - Legs Heavy
Hip Adduction - 3x10, rest 30 - 100x10, 105x10, 110x10
Hip Abduction - 3x10, rest 30 - 80x10, 85x10, 90x10
Barbell Squats - 5x5, rest 90-120 - 135x8 (w), 185x5, 195x5, 195x5, 205x5, 205x5
Leg Press - 3x8, rest 60 - 270x10 (w), 360x10, 430x8, 430x8
Leg Extensions - 3x10, rest 60 - 100x12 (w), 115x12, 130x12, 145x10
Lying Leg Curl - 3x10, rest 60 - 95x12, 110x10, 115x10
Standing Calf Raises - 5x10, rest 45 - 90x12, 105x10, 110x10, 115x10, 120x10
Elliptical 10i(8-9(:10~:35)-120/12-125/15-140) - 20 minutes
Evening, Walking - 20 minutes
Calories - 2084 (39/34/27)
Last edited by Vawn; 03-16-2018 at 06:25 AM .
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Day 20 - Abs/Cardio
Weight - 172 (+2)
Ugh, increase in weight. Not sure what caused it. Hopefully, I'll move back in the right direction next weigh in.
Elliptical 10i(8-9(:35~:60)-120/12-125/15-140) - 20 minutes
Decline Sit-up - 4x15, rest 45 - 15, 15, 15, 15 (+3)
Plate Side Crunch - 4x15, rest 30 - 10x15, 25x15 (+3), 25x12, 25x12
Elliptical 10i(9-120/12-125/15~16(:10)-140) - 15 minutes
Evening, Walking - 20 minutes
Last edited by Vawn; 03-16-2018 at 02:48 PM .
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Day 21 - off
Day 22 - Arms Heavy
Well, life threw a wrench in things. My wife's dad found out some bad medical news. Long story short, we packed up Friday night and drove all day from Tulsa to Cincinnati.
I obviously didn't make it to the gym. I didn't track macros, but at least tried to make the healthiest choices at fast food stops.
We will be in Cincinnati all week as we find out more what's the next step for her dad. Luckily, I have a LifeTime Fitness I can go to about 20 miles from their house. Getting my workouts in won't be an issue. I'll have to do my best to keep the diet on track though.
Seated Machine Shoulder Press - 5x5, rest 60 - 90x12 (w), 140x8, 160x8, 180x8, 200x6, 200x6
Hammer-grip Seated Shoulder Machine Press (alternate) - 40x12 (w), 80x8, 95x8, 110x8, 125x5, 125x5
Standing Barbell Front Raises - 3x10, rest 60 - 25x12, 35x10, 35x10
Skullcrushers - 4x8, rest 60 - 55x12, 75x10, 75x10, 75x10
Cable Pushdowns - 3x10, rest 60 - 62.5x10, 65x10, 67.5x10
Standing Barbell Curls - 4x8, rest 60 - 45x12 (incr), 70x8, 75x8, 75x8
Seated DB Curls - 3x10, rest 60 - 20x10, 20x10, 22.5x10
Treadmill 3i [3.5/4.0-6.0(:30)/8.0~8.1(:45~:60)] - 20 minutes
Last edited by Vawn; 03-18-2018 at 07:40 AM .
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Day 23 - Push Higher Reps
EDITING...
Machine Chest Press - 4x20, rest 60 - 70x20 (w), 90x20, 110x20, 120x20, 125x20
ALT Machine Press (alternate) - 70x20 (w), 115x20, 130x20, 135x15, 135x15
Roc-it Pec Flyes - 3x30, rest 60 - 5x20, 4x30, 4x30
Pec-Flyes (alternate) - 40x30, 70x30, 90x30
Standing Side Laterals to Front Raises - 4x15, rest 60 - 10x15, 12.5x15, 12.5x15, 12.5x12
Superset - 3x20, rest 45
One-Arm Cable Overhead Rope Extensions - 15x20, 22.5x20, 22.5x20
One-Arm Cable Side Laterals - 7.5x20, 10x18, 10x15
Cable Pushdowns - 3x10 TDS, rest 60 - [55x10, 40x10, 25x10], [57.5x10, 42.5x10, 27.5x10], [60x10, 45x10, 30x10]
Twists (alt) - 4x35-40, rest 30 - 3x40, 3x40, 3x40, 3x35
Treadmill 3i [3.5/4.0-6.0(:30)/8.1-8.2(:15)] - 20 minutes
Haven't been tracking calories. Had a cheat meal of pizza and breadsticks.
Last edited by Vawn; 03-20-2018 at 05:43 AM .
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Day 24, Pull Higher Reps
Widegrip Pulldowns - 3x15, rest 60 - 70x15 (w), 95x15, 105x15, 110x15
Cable Rows, 3x25, rest 60 - 35x25, 37.5x25, 37.5x25
Reverse Pulldowns - 3x15, rest 60 - 90x15, 95x15, 100x15
Superset - 3x20, rest 60
DB Curl (10 Alt + 10 sim) - 20x20, 25x20 (PR), 25x20
DB Shrugs - 45x20, 55x20, 55x20
Seated Machine Curls - 3x10 DS, rest 60 - [70x10, 55x10, 45x10], [75x10, 60x10, 50x10], [75x10, 60x10, 50x10]
Elliptical 10i(9-120/12-125/15~16(:15)-140) - 20 minutes
Last edited by Vawn; 03-21-2018 at 08:19 AM .
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Day 25, Legs Higher Reps
No weigh-in today, as I'm still in Kentucky.
Hypertensions - 4x15, rest 60 - 0x15, 25x15, 25x15, 25x15
Seated Leg Curls - 3x30, rest 60 - 60x30, 65x30, 70x30
Roc-it Leg Extensions - 3×30, rest 60 - 3x30, 4x30, 5x30
Leg Extensions (alternate) - 75x30, 85x30, 95x30
Superset - 3x20, rest 60
Seated Machine Leg Press - 130x20, 140x20, 150x20
Calf Press on Leg Press - 130x20, 140x20, 150x20
Seated Calf Raises - 4x15, rest 45 - 90x15, 90x15, 90x15, 90x15
Elliptical 10i(9-120/12-125/15~16(:20)-140) - 20 minutes
Last edited by Vawn; 03-21-2018 at 08:19 AM .
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Day 26 - Arms Higher Reps
Seated Machine Laterals - 4x15, rest 60 - 55x15 (w), 65x15, 75x15, 80x15, 85x15
Reverse Flyes (Pec Flye Machine) - 3x30, rest 60 - 45x30, 50x30, 55x30 (PR)
Superset - 3x20, rest 60
DB Kickbacks - 10x20, 12.5x20, 15x10
DB Hammer Curls - 17.5x20, 20x20, 22.5x18
Superset - 3x20, rest 60
Concentration DB Curls - 20x20, 20x20, 22.5x20
Seated DB Extensions - 40x20, 45x20, 50x20
Last edited by Vawn; 03-22-2018 at 07:29 AM .
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Day 27 - Abs/Cardio
Treadmill 3i [3.5/4.0-6.0(:30)/8.1-8.2(:30)] - 15 minutes
Hanging Leg Raises - 4x15, rest 45 - 15, 15, 15, 12
Twists - 4x35-40, rest 30 - 3x40, 3x40, 3x35, 3x35
Last edited by Vawn; 03-23-2018 at 05:58 AM .
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Day 28 - off
Day 29 - off
Day 30 - Push GVT
So, I'm glad last week is over. My diet and program got off rails. Friday I drank more than I had in years and was hungover Saturday. Sunday was spent driving, so I've been out of the gym and diet has been off.
I'm back home. I am at the gym. Back to tracking calories and prepping meals.
Flat DB Bench - 10x10, rest 60 - 55x10, 65x10, 70x10, 70x10, 70x10, 70x8, 70x8, 70x6, 70x6, 70x6
Standing Barbell Military Press - 10x10, rest 60 - 45x10, 65x10, 65x10, 70x10, 70x10, 75x10, 75x10, 75x10, 75x10, 75x10
Skullcrushers - 10x10, rest 60 - 55x10, 55x10, 55x10, 65x10, 65x10, 65x10, 65x10, 65x10, 65x10, 65x10
Stairs - 20 minutes
Calories - 2135 (45/35/20)
Last edited by Vawn; 03-27-2018 at 06:48 AM .
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Day 31 - Pull GVT
Weight - 172
Pull-ups - 10x10, rest 60 - 10, 10 (+2), 8, 8 (+1), 6, 6, 5, 5, 5 (+1), 4
Seated Machine Rows - 5x10, rest 60 - 90x10, 100x10, 110x10, 110x10, 110x10
Cybex Row Machine (alt) - 80x10, 85x10, 90x10, 95x10, 100x10
Barbell Shrugs - 5x10, rest 60 - 135x10, 135x10, 135x10, 135x10, 135x10
Preacher EZ Bar Curls - 10x10, rest 60 - 45x10, 45x12, 55x10, 55x12, 55x12, 55x12, 65x10, 65x10, 65x10, 65x10
Elliptical 10i(9-120/12-125/15~16(:25)-140) - 20 minutes
Calories - 2054 (48/30/22)
Last edited by Vawn; 03-28-2018 at 08:47 AM .
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Day 32 - Legs GVT
Squat Machine - 10x10, rest 60-90 - 90x10, 180x10, 180x10, 230x10, 230x10, 250x10, 250x10, 260x10, 260x10, 270x10
Lying Leg Curls - 10x10, rest 60 - 80x10, 95x10, 105x10, 105x10, 105x10, 110x10, 110x10, 110x10, 110x10, 110x10
Standing Calf Raises - 10x10, rest 45 - 50x10, 70x10, 90x10, 95x10, 100x10, 105x10, 110x10, 110x10, 110x10, 110x10
Elliptical 10i(9-120/12-125/15~16(:30)-140) - 20 minutes
Evening, Walking - 20 minutes
Calories - 2022 (45/31/24)
Last edited by Vawn; 03-29-2018 at 08:07 AM .
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